You asked for guidance, here you go:

Try to Rest this Saturday if you can...

Sunday, 22 May: We will be having a one hour long run. Ladies, your goal is to complete this at a 10:30 pace (this means about 5.74 miles). After the run we will all be running up (and extra mile or so) to the Pinnacle to help with the trail construction for cross training.

Monday, 23 May: Rest Day, or do some cross training (i.e. sit-ups, push ups, etc - or even an hour long walk).

Tuesday, 24 May: 3 Miles at 9 minute pace.

Wednesday, 25 May: Rest Day or do some cross Training

Thursday, 26 May: We will be doing our track workout at 6:00pm - 8x800m at effort 3-4 (5-10k pace) with 400m recoveries at effort 1(easy jog / walk) in between sets. Any questions, please ask.

Friday, 27 May: Easy recovery jog for 40 minutes, effort 1

Saturday, 28 May: Rest.

Good Luck - keep me posted on your progress! If anyone needs help, or would like me to help pace you, I am here. Let me know, I would love to go with you if I am free.

Correction...I said 8 x 800's for our Thursday night track meeting. I meant 5 x 800's with 400m recoveries.